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Bcaa And Ketosis

Bcaa's On Keto - Bodybuilding.com Forums

Bcaa's On Keto - Bodybuilding.com Forums

Is it ok to be using 5g of BCAA's after morning cardio? I'm not using a whey shake at this stage as my protein intake thorughout the day goes over by lean mass in g's. I'm taking a PWO after my evening weights session. I only ask as I no protein is partly anti-ketogenic? I take it I'll need to factor in the 5g into my calrorie intake? That is fine. You can count the cals, if you want, but they are pretty negligible. That is fine. You can count the cals, if you want, but they are pretty negligible. Just want to make sure it's not going to spark me out of ketosis first thing in the morning. Just want to make sure it's not going to spark me out of ketosis first thing in the morning. "Arterial plaque is primarily composed of unsaturated fats particularly polyunsaturated ones." (Felton, C V, et al, Lancet, 1994, 344:1195) ...or something like this daily. Problem? ;) I take bc+eaa drink 1 scoop in the morning and 2 at night(full serving is 3 scoops so I just space it out). I have only noticed positives....also I like it since no juice or anything on keto makes drinking water boring all the time. Having this drink with a meal mixes it up Really I have been taking protein everyday that has 0 carbs in it....... is it specfically BCAA's? or all protein? Really I have been taking protein everyday that has 0 carbs in it....... is it specfically BCAA's? or all protein? No where am I stating it will kick you out (altho it could momentarily depending on the individual and the doseage), but some BCAAs are in fact glucogenic. In the grand scheme of things, as Atavis said, it doesn't matter. Location: Shrewsbury, Massachusetts, United States I would actually recommend taking the BCAA's before morning cardio, as well. This will provide your muscles a little fuel to end the catabolism cau Continue reading >>

Keto Gains: Ketogenic Pre-workout And Intra-workout Supplementation

Keto Gains: Ketogenic Pre-workout And Intra-workout Supplementation

Keto Gains: Ketogenic Pre-workout and Intra-workout Supplementation (Breach & Clusterbomb) Many want to believe that ketogenic or very low carb diets are just like the latest fashion, here for the day, gone tomorrow. However, ketogenic diets are here to stay and have been studied as far back as the 1950s. Infamous bodybuilder legends such as “The Iron Guru,” Vince Gironda (Arnold Schwarzenegger’s trainer), routinely practiced very low carb diets with his athletes to build some of the most incredible natural physiques ever seen since the golden era of bodybuilding (the 1970s). No matter what your view is on carbohydrates when it comes to your diet, one thing that is certain is that carbohydrates are very efficient for increasing exercise performance and if they are consumed, are best used for such goals. Growing up in a world that’s been putting the emphasis on carbs since your childhood, can make getting a ketogenic or low carb diet to work for you difficult. The beauty of low carb dieting is that it is very effective for weight loss. It primes your body to burn its own fat, allowing you to get lean easier and reach single digit levels of body fat. However, building muscle can prove a challenge for some, ketogenic diets are not commonly known for being used for bulking and building mass. There is, however, steps that can be done to change that. Targeted Ketogenic Diets and Carb Cycling In his book “Unleashing the Wild Physique,” Vince Gironda proposed that when on low carb diets, you make sure to do a carbohydrate refeed every 3-4 days. This is to refuel muscle glycogen allowing you to still train hard and build mass, even on low carb diets. During the last few decades, Vince Gironda’s ideas have evolved further into something we today call the targeted ke Continue reading >>

The Ketogenic Diet | 5 Keto-friendly Supplements

The Ketogenic Diet | 5 Keto-friendly Supplements

The ketogenic diet is a very powerful diet which can be utilised in order to promote rapid fat loss. It is most popular among those who have larger amounts of weight to lose. The key principle behind it is to eat minimal amounts of carbohydrates, whilst maximising intake of fat, in order to put your body into a state known as ketosis, where it uses stored energy in order to function. What Is A Ketogenic Diet? Ketogenic diets are fairly simple in principle. Usually, when you are following one, you will aim to eat around 60-70% of your daily calories from fat, focusing on eating healthy fats and not unhealthy, processed, trans fats. Furthermore, 20-30% of your calories should come from protein, whilst no more than 50g of carbs should be consumed per day. Eating this way will place your body into a state known as ketosis. During this metabolic state, there are higher levels of ketones in your bloodstream. When this is the case, lipid energy metabolism is intact, meaning that your body will begin to break down stored fat in order to fuel your everyday activities, rather than using carbohydrates from your diet. Why Supplement? On any diet, supplementation is not a necessity, but beneficial. The same can be said for a ketogenic diet. The reason for supplementing is often in order to maximise your intake of a certain macro/micronutrient if the diet requires you to eat a large quantity of it, or if it restricts certain foods, like carbohydrates, meaning you miss out on some key nutrients. 5 Keto-Friendly Supplements #1 Omega 3 Omega 3 is an essential fatty acid which is found from dietary sources of oily fish such as mackerel, salmon and sardines. It cannot be synthesised in the body; therefore, it must be taken in through our diets. For many people, it is not possible to eat f Continue reading >>

Do Bcaas Break Intermittent Fasting And Kick You Out Of Ketosis?

Do Bcaas Break Intermittent Fasting And Kick You Out Of Ketosis?

Do BCAAs break intermittent fasting and kick you out of ketosis? I was recently sent a link to a video addressing the topic of if you should use branched chain amino acids during a fast and if doing so, will kick you out of ketosis. Now I talk alot about BCAAs and ketosis and fasting on my nutrition website but I feel the need to address all three. I’m happy I was sent that video as it’s a topic I’ve been meaning to address. In summary of the video, the author states, and I’m paraphrasing, About The Author Jimmy Smith is a gentlemen, entrepreneur and founder of The Physique Formula line of all natural supplements. You can visit his site at or email him any questions at [email protected] Want To Listen While You Read? “Leucine causes a HUGE spike in insulin”. Later in the video he says…. “A subject who was fasting for 50 days was given an injection of glucose and the subject was almost instantly kicked out of ketosis”. If you're worried about BCAAS knocking you out of ketosis or during a fast, you're barking up the wrong tree. — @jimmysmithtrain These two BIG swings and misses bring the author of the video to his final point that “BCAAs kick you out of ketosis and fasting and you don’t need to have BCAAs during a fast”. Where to begin, where to begin….. You Can See Me Talk About It On Video Right Here Branched Chain Amino Acids & Fasting I appreciate anyone trying to build a business or brand but doing it was incorrect information and perpetuating lies to fulfill some personal agenda is terrible, there I said it. Let’s move on. Starting with the loosely thrown around summary of studies. You can’t just say that BCAAS or any supplement or food causes a HUGE this or a LARGE that. What are we comparing the objective to? Chocolate mi Continue reading >>

Ketosis And Fasting: Do Bcaas Break A Fast Or Ketosis: Thomas Delauer

Ketosis And Fasting: Do Bcaas Break A Fast Or Ketosis: Thomas Delauer

Ketosis and Fasting: Do BCAAs Break a Fast or Ketosis: Thomas DeLauer If you want more videos, you HAVE to subscribe! Ketosis and fasting: BCAAs break a fast or ketosis: Thomas DeLauer Ketosis is a metabolic state that occurs when dietary carbohydrates are found in such low amounts that your body must depend almost exclusively on the oxidation of fatty acids and the metabolism of ketones. A traditional ketogenic diet allows to reduce carbohydrates to around 5% of the total energy intake with a maximum carbohydrate limit of 50 g per day. In short, a ketogenic diet causes the body to use and burn fat, instead of carbohydrates, as a fuel (energy) Amino acids are the building blocks of proteins. Branched-chain amino acids (BCAAs) are so named because of their structure, which includes a "side chain" of one carbon atom and three hydrogen atoms. BCAAs are the only non-degraded amino acids in the liver. All the other amino acids are regulated by the intestine and the liver before circulating through the rest of the body. This means that the dietary intake of BCAA directly influences plasma levels and concentrations in muscle tissue (Layman DK 2003). Interestingly, BCAAs are burned for energy (oxidized) during exercise, so they are also an important fuel exercise. So this raises the question If it can be used as fuel, can it break fast? BCAAs, however, go directly to the bloodstream. This means that the dietary intake of BCAAs directly influences plasma levels and concentrations in muscle tissue There are three BCAAs: leucine, isoleucine and valine The administration of BCAA can reduce muscle pain, accelerate recovery, promote muscle protein synthesis and support fat loss (1,2) The main purpose of insulin is to regulate the metabolism of fats and carbohydrates. The digestive s Continue reading >>

Bcaas And Keto Diets

Bcaas And Keto Diets

(Note: This article is a departure from our tradition of end-to-end citations, and other practices necessary for establishing high confidence in medical assertions. This departure is merely in the interest of publishing more ideas in less time, as our intensely busy lives have led to a huge backlog of unfinished articles for which the verification and explicit justification process has proved to be at least 80% of the work. Because of its importance to us, though, when we return to more fundamental ketogenic science articles, we will return that style.) Benefits of BCAAs If you follow the bodybuilding community, you are probably aware of some of the benefits of branched chain amino acids (BCAAs). That's because they are known to have positive effects on muscle growth and recovery. (See for example Nutraceutical Effects of Branched-Chain Amino Acids on Skeletal Muscle, and Branched-Chain Amino Acids Activate Key Enzymes in Protein Synthesis after Physical Exercise.) Less well known is that BCAAs have favourable effects on the brain, in particular the glial cells (brain cells that aren't neurons, are more numerous than neurons, and turn out to be essential for supporting neurons — it seems probable that most brain afflictions are caused by problems in the glial cells). The beneficial effects of BCAAs come from their important role in the manufacture of neurotransmitters, and vital metabolic cycles such as the leucine-glutamate cycle. Here are a couple of examples of beneficial effects of BCAA supplementation on the brain: Dietary branched chain amino acids ameliorate injury-induced cognitive impairment, Branched-chain amino acids may improve recovery from a vegetative or minimally conscious state in patients with traumatic brain injury: a pilot study, Recovery of brain Continue reading >>

My Periodic Ketogenic Diet Protocol

My Periodic Ketogenic Diet Protocol

I bounce in and out of ketosis. Some prosper in perpetual ketosis, like Dominic P. D’Agostino and newborn babies (though if you know Dom, it is rather difficult to have him in the same sentence as newborn babies). Some adamantly refuse ever purposefully going into ketosis (many, many, many, old school nutritionists and physicians who, for years, have confused it with ketoacidosis). This article is not what is best for you. The following is my Periodic Ketogenic Diet Protocol. I seem to perform best when I periodically enter into nutritional ketosis. I have been in ketosis for 6 months, a year, you name it. I have tried everything in terms of timing, and brief periods of ketosis are optimal for me. Over the years, I have gradually come up with my own protocol to get into ketosis quickly and maintain it for around 5 days. After 12 years of reading study after study, I have created my personal periodic ketogenic diet protocol. I am in no way saying this protocol is good, bad, or even appropriate for you. In fact, I am not even inferring that this protocol is safe for you, as I have no clue if you have any medical conditions. This is what I do. This is what keeps me lean, metabolically healthy, and hopefully provides my body with the tools to fight cancer now and for the rest of my life. Maybe it will work. Maybe it won’t. But my review of the data tells me this is my best bet. So this is what I do. In the middle of July, in a small city of champions known as Pittsburgh, I was due for some ketosis. I decided to write down everything I did, from meals to workouts. The following is a step-by-step description of the five days following my personal protocol. I get many questions from my readers and patients asking what I do, so I hope this answers most of them. I try to key Continue reading >>

The 7 Best Keto Supplements For The Ketogenic Diet

The 7 Best Keto Supplements For The Ketogenic Diet

Ketogenic Diets (more specifically, Cyclic Ketogenic Diets) are the most effective diets for achieving rapid, ultra low bodyfat levels with maximum muscle retention. Now, as with all such general statements there are circumstantial exceptions. But done right – which they rarely are – the fat loss achievable on a ketogenic diet is nothing short of staggering. And despite what people might tell you, you will also enjoy incredible high energy and overall sense of well being. The Perception Despite these promises, more bodybuilders/shapers have had negative experiences than have seen positive results. The main criticisms are: Chronic lethargy Unbearable hunger Massive decrease in gym performance Severe muscle loss All of these criticisms result from a failure to heed the caveat above: Ketogenic Diets must be done right. It must be realised that they are an entirely unique metabolic modality that adheres to none of the previously accepted ‘rules’ of dieting. And there is no going half-way; 50 grams of carbs per day plus high protein intake is NOT ketogenic. So how are ketogenic diets ‘done right’? Let’s take a quick look at how they work. Overview of Ketosis Simply put our body, organs, muscles and brain can use either glucose or ketones for fuel. It is the function of the liver and pancreas (primarily) to regulate that fuel supply and they show a strong bias toward sticking with glucose. Glucose is the ‘preferred’ fuel because it is derived in abundance from the diet and readily available readily from liver and muscle stores. Ketones have to be deliberately synthesised by the liver; but the liver can easily synthesise glucose (a process known as ‘gluconeogenesis’ that uses amino acids (protein) or other metabolic intermediaries) too. We don’t get bet Continue reading >>

A Comprehensive Guide To Bodybuilding On The Ketogenic Diet

A Comprehensive Guide To Bodybuilding On The Ketogenic Diet

A common belief among bodybuilders is that carbohydrates are essential for building the best physiques. However, carbohydrates have little to do with the success of many bodybuilders. The key to improving body composition is not through little intricacies like eating the right amount of carbs at the right times. The best bodies are built by implementing five simple principles, whether you are on the ketogenic diet or not. The Five Most Important Bodybuilding Principles The bodybuilding world is filled with radical concepts, silly supplements, and plenty of bro science, but these things — regardless of how hotly debated they are — may only provide you with a 1 to 2% boost in results. What you are really looking for is the tried and true bodybuilding principles that are backed by decades of science. The best results come from following the simple principles that will give you 80% of the results for the price of some hard work and discipline, not that $50 supplement that only leads to a 1% boost in performance. Here are the five principles every bodybuilder must follow: Train hard enough. You must give your muscles a stimulus to grow. Eat enough protein. You must give your muscles the building blocks they need to grow and your body the energy it needs to function. Eat the right amount of calories. Whether you want to cut body fat or increase muscle mass, it is important to eat the right amount of calories. On the ketogenic diet, you will manipulate your calorie consumption by eating more or less fat. Take care of your hormones. Resistance training, adequate nutrition, essential fatty acids and proper sleep should be your primary focus to increase your testosterone and HGH. Too much stress will put your body into a catabolic state that breaks down muscle for energy. Dri Continue reading >>

The Best Keto Supplements – Learn How They’ll Help You

The Best Keto Supplements – Learn How They’ll Help You

My wife and I have followed a ketogenic/low carbohydrate diet together for a few years. Thanks to the diet and the best keto supplements, our results have been nothing short of extraordinary. We’re leaner, healthier, fitter, stronger, and have more energy than before we started eating low carb. Getting into nutritional ketosis isn’t always easy. Staying in fat burning mode isn’t either. This article reviews what our personal experience and research finds to be the best keto supplements. How We Chose The Best Keto Supplements In choosing these products we reviewed the latest research on dozens of supplements. We then tried them ourselves to see how they did or didn’t work for us. I also spoke with and read the stories of others who eat a keto/low carb diet to see which supplements they take. As a result of this work, we have this guide of the best keto supplements. All you need to do now is read about each and learn which are the best choices for you. How To Use This Guide The best way to get started is to first review the list below. It’s an overview of each keto supplement and it’s benefits. Clicking on the supplements names will take you their detailed review. Branched Chain Amino Acids (BCAAs) – brain fog, workout energy, faster recovery post-workout. Creatine Monohydrate – train hard without carbs, get stronger, build muscle, increase mental energy. MCT Oil (Medium Chain Triglycerides) – get into ketosis faster, diminish/eliminate keto flu, mental energy. ZMA – get to sleep faster, wake up feeling refreshed and ready to get after it. Why Did I Choose These Keto Supplements? When we first started eating really low carb and fasting to get into nutritional ketosis my wife and I experienced varying degrees of the ‘keto flu’. You may be familiar t Continue reading >>

7 Supplements To Help You Thrive On The Keto Diet

7 Supplements To Help You Thrive On The Keto Diet

7 Supplements To Help You Thrive On The Keto Diet The first few weeks of ketogenic dieting can leave you feeling worse than a high-volume leg day if you're not prepared. Add these keto-friendly supplements to your stack to experience this diet's many benefits! Going keto may sound easy; just stock your kitchen with pounds of bacon, pyramids of avocados, and a fridge full of heavy cream, and you'll have all the fat you need to go ketoat least for this week. Of course, in action, keto is much easier said than done. The first few weeks can be a struggle as your body begins to adapt to the change from a high-carb to a high-fat diet. A ketogenic diet can bring a lot of benefits, but only if you make it through the toughest partthe first few weeks. To make your transition as smooth possible, keep calm and keto on with support from these seven staple supplements. Creatine is the most extensively studied sports-nutrition supplement available today. Decades of research support its ability to positively impact strength, power, gym performance, and muscle mass. Because a ketogenic diet is moderate-protein rather than high-protein, your creatine levels may take a hit. This can mean subpar workout results and strength levels, at least compared to what you'd be able to do if your cells were fully stocked! Although you can still get creatine from red meat, salmon, and a few other animal sources, supplementation is the most efficient way to get all the creatine you need. There's no need to load with gargantuan doses to help you through those first weeks. Just take 5 grams daily at a time most convenient for you. Beta-alanine helps to produce carnosine, a dipeptide molecule that serves as a buffer against the burning sensation you feel when working in higher repetition ranges and enabl Continue reading >>

Are There Hidden Carbs In Scivation Xtend Bcaa Formula? I Am Starting A Ketogenic Diet And Would Like To Continue Taking This Supplement.

Are There Hidden Carbs In Scivation Xtend Bcaa Formula? I Am Starting A Ketogenic Diet And Would Like To Continue Taking This Supplement.

Answered May 8, 2017 Author has 123 answers and 93.5k answer views No, but do be careful about BCAAs in general - they trigger a pretty strong insulin response, and so can disrupt ketosis. That said, I use BCAAs in the keto-friendly workout supplements I formulate, and an insulin shot after a workout is almost certainly beneficial for recovery and adaptation. If your goal is to get keto-adapted as fast as humanly possible, then you should not take BCAA supplements during that initial adaptation phase. If its important to you to keep making the progress youre making physically while you get through that transition, then feel free to do it. Just know that youll want to offset those BCAAs by lowering the rest of your overall carb/protein intake. Answered Mar 20, 2017 Author has 509 answers and 1.8m answer views No. Dominic D'agostino has recommended this formula for ketogenic dieters on the Tim Ferriss (author) podcast which is why I purchased it myself. I know you asked for hidden but I would add that boldly proclaiming 0g carbs on the front label while containing hidden carbs would likely put them out of business pretty quickly. Answered Feb 26, 2017 Author has 3.5k answers and 1.9m answer views Read the label. Look in particular at the nutrition panel per 100g. See what the carb figure listed is. Now, on a keto diet, the one time you can get away with carbs is before or after a workout. In fact, theres a name for it, Targeted Ketogenic Diet, and its popular with martial artists for instance, who need the carbs to fuel a workout, but need to drop weight to meet a weight class in competition. So a small carb meal before a workout will let you train harder, and a whey shake with about 1015g of a high-GI carb like dextrose (glucose) immediately afterwards, will increase pr Continue reading >>

Supplements And Ketogenic Diets – Facts And Myths

Supplements And Ketogenic Diets – Facts And Myths

Although not strictly necessary, most supplements and Keto work very well together. The only thing you have to be mindful of is the actual carbohydrate content of your supplements. Prefer those that contain very little or no carbs. Protein Powders Although not really needed if you are meeting your suggested protein intake with whole foods, Protein Powders (whey, beef, casein) are a quick and convenient way to increase protein intake. Aim for whey shakes that have less than 5g carbs per serving. Darthluiggi suggest between 20 to 25g Protein before your strength training sessions. Notes on quality of proteins and brands Before you buy any brand of protein (or any other supplement), check for the reputation or effectiveness of the brand. There have been various cases in which the product does not deliver as marketed. For notable cases, read up these posts: Pre-workout Supplements The best and “must have” supplement for serious muscle building is Creatine Monohydrate. Along with it, any supplement that contains Caffeine may help you focus and train hard. Creatine. If there is one supplement you should be taking, is Creatine. Yes, it works perfectly well with keto. No, it does not require carbs to function properly, nor you have to “load” it for it to work. Note that some people may be non-responders. It can cause water retention on some people, but really is not consequential for keto as you are probably losing water. Remember, you are aiming for fat loss, not total weight loss. According to the International Society of Sports Nutrition, creatine (monohydrate) is the most effective ergogenic (performance-enhancing) nutritional supplement currently available to athletes for increasing high-intensity exercise capacity and lean body mass during training. Source:Examine Continue reading >>

7 Supplements That Help You Perform Better On A Low Carbohydrate Diet

7 Supplements That Help You Perform Better On A Low Carbohydrate Diet

In the past, there’s been several posts here on the site about how to practically implement a low carbohydrate diet. For example, a few months ago, I released the podcast: Is It Possible To Be Extremely Active and Eat A Low Carbohydrate Diet? (which incidentally, I’ll be revisiting very soon in an upcoming podcast with Peter Attia). I’ve also written the book Low Carbohydrate Diet For Triathletes, and produced these articles about how to avoid typical recommended carbohydrates dosages and instead eat a higher fat diet: -Can You Build Muscle On A Low Carbohydrate Diet? -Should You Eat Carbohydrates Before Exercise? –How I Ate A High Fat Diet, Pooped 8 Pounds, And Then Won A Sprint Triathlon. –The Hidden Dangers Of A Low Carbohydrate Diet –10 Ways To Do A Low Carbohydrate Diet The Right Way And a few days ago, Tim Olsen, the winner of the brutal Western States 100 Mile Run revealed he is a low carb athlete. But the reality is that it can be very, very difficult and uncomfortable to switch to a low carbohydrate or “ketogenic” diet if you don’t have the help of a few supplements – especially if you’re serious about performance in sports like triathlon, Crossfit, marathoning and other high-energy depleting events. So in this article, I’m going to tell you about 7 supplements that help you perform better on a low carbohydrate diet, along with a couple footnotes at the end of the article that I think you’ll find very interesting. —————————————– 1. Sodium. When you shift to a low carbohydrate or a ketogenic diet, your body loses storage carbohydrate, and also begins excreting sodium and water. When this happens, your blood pressure quickly drops, and much of the low energy that is attributed to “low blood sugar” when eat Continue reading >>

How To Increase Fat Burning During Ketosis

How To Increase Fat Burning During Ketosis

Ketosis is also known as the body's process for generating energy by producing ketones when insufficient carbohydrates are available in the diet. In other words, a low-carb diet is called ketogenic because it forces the body to use fat for energy. Ketosis is a very effective means of burning fat, but there are certain techniques for increasing fat-burning through exercise and nutrition. How many carbs should you eat per day? When is the best time to eat them? What kinds of carbs are best? And what natural supplements prevent muscle loss caused by extreme ketogenic diets? Follow a few basic rules to answer these questions and achieve your fat-burning goals. Video of the Day Take in 30 to 50 g of carbohydrates per day, depending on your individual metabolism. Typically, this carb-depletion phase lasts five days and is followed by two days of carb-loading. For example, having 100 to 200 g of carbs per day for two days. This carb-cycling strategy helps to prevent dieting plateaus in which the body stops burning fat in response to what it perceives as starvation. Stack your carbohydrates around your workouts. Carbs are needed for two reasons: muscle recovery and energy. One good strategy is to take in half of your carbs before your workout and the other half after. Some people choose to take all of them before or after. Either way, taking in your carbohydrates in the morning will allow the body to switch into ketosis during the day, burning more fat. Limit resistance training workouts to 60 minutes to control cortisol levels. The stress hormone cortisol, part of the fight-or-flight response, slows down fat-burning and metabolizes muscle tissue. After about an hour of training, muscle-building hormones plummet, and cortisol increases significantly. Sometimes, training harder Continue reading >>

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